Hanson Method

Kevin and Keith Hanson are American distance running coaches who founded the Hanson-Brooks Distance Project, an elite running group sponsored by Brooks Running. The Hanson brothers grew up in Michigan and became passionate about distance running coaching in the 1990s. They developed their training philosophy while coaching post-collegiate elite runners seeking to make Olympic teams and compete at the highest international level.

The Hansons' breakthrough came when they partnered with Brooks Running in 1999 to create the Hanson-Brooks Distance Project in Rochester Hills, Michigan. This training group produced multiple Olympic Trials qualifiers, national champions, and international competitors. Athletes like Brian Sell (2008 Olympian, 2:10 marathoner), Desiree Davila (2012 Olympic marathon 4th place, 2:22 PR), and Dot McMahan found success under their guidance.

What distinguished the Hanson approach was their rejection of the conventional wisdom that marathoners must run 20-22 mile long runs in training. Instead, they developed a system based on 'cumulative fatigue' - the idea that running moderately long runs (16 miles max) on legs already tired from previous hard workouts better simulates the fatigue experienced in miles 18-26 of the actual marathon. This philosophy emerged from their observation that their elite athletes often struggled in traditional high-mileage programs with extremely long weekend runs.

The Hansons published 'Hanson's Marathon Method' in 2012, making their approach accessible to recreational marathoners. The book challenged established marathon training dogma and offered an alternative for runners who either couldn't fit 20+ mile runs into their schedules or who struggled with injury from extremely long runs. Their methodology gained a devoted following among time-crunched runners and those seeking a fresh approach to marathon preparation.

The Hanson Method emerged in the early 2000s during a period when marathon training had become dominated by two approaches: high-volume Lydiard-style programs with 20-22 mile long runs, and moderate-mileage plans like Hal Higdon's that often lacked sufficient quality work. The Hansons observed that many runners either got injured trying to complete extremely long runs or failed to develop adequate speed and stamina because their training lacked sufficient intensity.

The brothers were influenced by their experience coaching post-collegiate elite athletes who needed to balance full-time jobs with serious marathon training. They noticed that when athletes ran hard workouts midweek and then attempted long runs on the weekend, the cumulative fatigue created race-specific adaptations without requiring runs beyond 16 miles. This observation became the foundation of their cumulative fatigue philosophy.

The methodology solved several practical problems runners faced: How to train for a marathon without dedicating entire weekend mornings to 3-4 hour runs? How to develop both speed and endurance simultaneously? How to simulate late-race fatigue without destroying the body with extreme long runs? The Hanson approach provided answers by prescribing three 'Something of Substance' (SOS) workouts per week - typically speed work on Wednesday, tempo on Thursday or Friday, and long run on Sunday - creating cumulative fatigue that mimics marathon demands.

The Hanson Method is built on the principle of cumulative fatigue - the physiological stress accumulated from consecutive hard training sessions. Research in exercise physiology shows that glycogen depletion, neuromuscular fatigue, and muscle damage from previous workouts create training adaptations that simulate race conditions. When runners perform a 16-mile long run on legs already fatigued from Wednesday speed work and Thursday/Friday tempo runs, they experience similar physiological stress to miles 18-26 of a marathon.

The three SOS (Something of Substance) workout structure targets different physiological systems. Speed workouts (VO2max intervals at 5K-10K pace) maintain fast-twitch fiber recruitment and running economy despite high marathon training volume. Tempo/strength workouts (sustained threshold pace runs) improve lactate clearance and stamina - the ability to sustain race pace. Long runs build endurance and teach the body to run on depleted glycogen stores. By scheduling these workouts close together (often consecutive or semi-consecutive days), the method creates adaptation to running while tired.

Research supports moderate long runs when combined with sufficient weekly volume. Studies show that marathon-specific adaptations (glycogen storage, fat oxidation, mitochondrial density) occur with runs lasting 90-120 minutes when weekly mileage is adequate (50-70 miles). The Hansons argue that a 16-mile run taking 2-2.5 hours, performed on fatigued legs, provides equivalent or superior stimulus to a 20-mile run on fresh legs. The reduced injury risk from shorter long runs (lower eccentric loading, less extreme glycogen depletion) allows for more consistent training.

Compared to Pfitzinger, the Hanson Method uses shorter long runs (16 vs 20-22 miles) but schedules SOS workouts closer together. Pfitz allows 48+ hours between quality sessions for full recovery, while Hansons intentionally limit recovery to create cumulative fatigue. Pfitzinger's approach is 'fresh legs' focused, whereas Hansons believe in 'tired legs' training. Both target similar peak mileage (55-70 mpw) and emphasize marathon pace work.

Relative to Lydiard, the Hanson Method integrates speed and tempo work throughout the cycle rather than separating into distinct phases. Lydiard builds an aerobic base first, then adds hill work and speed later. Hansons believe in developing all systems simultaneously through the three SOS workouts per week. The philosophical difference is sequential development (Lydiard) versus concurrent development (Hanson).

Compared to Jack Daniels, both methods emphasize purposeful training and reject junk miles. However, Daniels allows more recovery between hard sessions and doesn't intentionally create cumulative fatigue. Daniels prescribes 2-3 quality sessions per week with ample easy running between, while Hansons pack three SOS workouts into a 4-5 day span. Daniels' approach is more conservative and accommodating, Hansons' is more aggressive and demanding.

The Hanson Method has been adapted by many coaches who appreciate the cumulative fatigue concept but want more flexibility. Some allow 18-mile long runs for slower marathoners who need more time on feet. Others schedule one recovery day between SOS workouts rather than consecutive or semi-consecutive hard days, reducing injury risk while maintaining the general philosophy.

Online coaching platforms now offer 'Hanson-inspired' plans that incorporate the three weekly quality sessions but with more individualization. Some coaches use the SOS structure but allow runners to choose which days work best for their schedule, rather than the rigid Wednesday-Thursday/Friday-Sunday pattern. The 16-mile long run concept has been adopted widely, even by coaches who don't follow the full Hanson system.

The method has proven particularly popular with working professionals who appreciate the time efficiency and structured approach. Running clubs often adopt modified Hanson plans for group training. The biggest adaptation has been adding more recovery time between SOS workouts for masters runners and those without elite recovery capacity.